Plus the fact that they’re packed with extra calories, colorants, and other stuff, makes them even less appealing to my eyes.
Anyway, I just found this awesome poster on Diet-Blog, on the effects of soft drinks on our health.
How Sodas Affect Your Body
April 16, 2012
I haven’t had a soda in years. It’s been so long I can’t actually remember when I had the last one. Thing is I don’t care about sodas. I don’t enjoy the taste, it’s either too sugary or chemical.
Plus the fact that they’re packed with extra calories, colorants, and other stuff, makes them even less appealing to my eyes.
Anyway, I just found this awesome poster on Diet-Blog, on the effects of soft drinks on our health.
Plus the fact that they’re packed with extra calories, colorants, and other stuff, makes them even less appealing to my eyes.
Anyway, I just found this awesome poster on Diet-Blog, on the effects of soft drinks on our health.
April 13, 2012
Until 48 hours ago I wasn’t aware that there was a thing such as black garlic. How provincial of me. I used to believe that garlic was just garlic, white cloves wrapped in a white peel. People either love it (me) or hate it (a bunch of my friends). It’s healthy and...it’s white.
Well, now I know that it’s white but it can also be black, like the Oakland Raiders’ uniforms (minus the silver).
Surprisingly, black garlic has even more health benefits than regular white garlic. Oh yes, and it doesn’t give you bad breath.
I bought two small bulbs at Kalustyans on 28th & Lex. I peeled one, looked at the black cloves in amazement, and tried it...it was good, nothing of what I expected but definitely good.
Let’s talk a little bit about it!
Well, now I know that it’s white but it can also be black, like the Oakland Raiders’ uniforms (minus the silver).
Surprisingly, black garlic has even more health benefits than regular white garlic. Oh yes, and it doesn’t give you bad breath.
I bought two small bulbs at Kalustyans on 28th & Lex. I peeled one, looked at the black cloves in amazement, and tried it...it was good, nothing of what I expected but definitely good.
Let’s talk a little bit about it!
April 9, 2012
With the warmer months ahead of us, ice cream will become a preferred sweet treat for many. However, you might want to be careful on eating too much of it, as a recent study conducted by a team of researchers of the Oregon Research Institute in Eugene, Oregon has discovered that ice cream can be addictive in a way similar to drugs.
As per the researchers words: “The more you eat ice cream, the more you need to eat in order for your brain to sends signals that it’s enjoying the treat!”
As per the researchers words: “The more you eat ice cream, the more you need to eat in order for your brain to sends signals that it’s enjoying the treat!”
April 8, 2012
Today, I want to suggest a very good reading, Ironman-related. “You Are An Ironman” by New York Times journalist Jacques Steinberg.
Let’s start by saying that you don’t need to an Ironman nor a triathlete to love this book. This is not one of those run of the mill human interest stories.
The author is not an Ironman finisher, this gives him a valuable outside view and allows him to picture an objective portrayal of this sport.
However, where Mr Steinberg really succeeds is in perfectly pointing out all the life lessons to be learned from the individuals that seek to make their dream come true (i.e., finish an Ironman competition). What they go through: sacrifice, pain, struggle, and joy.
The writing is captivating and reads like a suspense novel; depicting perfectly the emotions and inspiration of an Ironman.
Ultimately this book really inspires one to achieve its own goals, and ultimately become “TheIronYou” (which is what really this blog is about!)
Let’s start by saying that you don’t need to an Ironman nor a triathlete to love this book. This is not one of those run of the mill human interest stories.
The author is not an Ironman finisher, this gives him a valuable outside view and allows him to picture an objective portrayal of this sport.
However, where Mr Steinberg really succeeds is in perfectly pointing out all the life lessons to be learned from the individuals that seek to make their dream come true (i.e., finish an Ironman competition). What they go through: sacrifice, pain, struggle, and joy.
The writing is captivating and reads like a suspense novel; depicting perfectly the emotions and inspiration of an Ironman.
Ultimately this book really inspires one to achieve its own goals, and ultimately become “TheIronYou” (which is what really this blog is about!)
April 6, 2012
Dark chocolate is my go-to treat, as long as it’s +70% I can’t resist it.
So you can imagine how excited I was when I came across a recipe for Deep Dark Chocolate Cookies @DivineBaking. The original recipe calls for no flour, butter or oil; just egg whites, cacao, chocolate and sugar.
It’s a pretty genius recipe to begin with, but from an IronYou prospective maybe a bit too high on sugars. That’s why I made few tweaks to ease up on that. I also threw in some protein powder to make it more compatible with my “eating standards”. Few attempts were needed but in the end I was able to come up to a pretty good balance.
Making these cookies is not hard, but it does get messy. The cacao powder flies everywhere in the kitchen, and you should be also willing to get your hands dirty. I baked them together with my girlfriend and we did have a lot of fun (for all the above reasons).
They’re really good: dense, fudgy and delicious. As long as you love dark chocolate these cookies are a no-brainer.
So you can imagine how excited I was when I came across a recipe for Deep Dark Chocolate Cookies @DivineBaking. The original recipe calls for no flour, butter or oil; just egg whites, cacao, chocolate and sugar.
It’s a pretty genius recipe to begin with, but from an IronYou prospective maybe a bit too high on sugars. That’s why I made few tweaks to ease up on that. I also threw in some protein powder to make it more compatible with my “eating standards”. Few attempts were needed but in the end I was able to come up to a pretty good balance.
Making these cookies is not hard, but it does get messy. The cacao powder flies everywhere in the kitchen, and you should be also willing to get your hands dirty. I baked them together with my girlfriend and we did have a lot of fun (for all the above reasons).
They’re really good: dense, fudgy and delicious. As long as you love dark chocolate these cookies are a no-brainer.
April 2, 2012
People ask me all the time what it’s like to do triathlons. Such as what are the sensations that go through your body while doing it, how tired you are at the end, what is the mental side of it, etc...
A triathlon is quite a unique experience, and I would advise anyone to try at least once in their life.
However, I’m aware that not everybody is willing to buy all the necessary apparel, enter a race and actually compete, just for the sake of giving it a try.
Fortunately there are other ways to try it and get a sense of what it’s like, if you’re interested. My favorite one is to do an indoor triathlon at the gym.
I’ve done it several times with my friends that wanted to give triathlon a try, and it has always been a lot of fun.
In order to do an indoor triathlon all you need is to have a membership at the gym that: has a swimming pool, offers spinning classes and is equipped with treadmills.
I’m aware that not all gyms have indoor swimming pools but, for instance, here in NYC there are quite few that have (located all around the city). If yours doesn’t have it, ask for a complimentary pass to a friend/colleague if their gyms does.
A triathlon is quite a unique experience, and I would advise anyone to try at least once in their life.
However, I’m aware that not everybody is willing to buy all the necessary apparel, enter a race and actually compete, just for the sake of giving it a try.
Fortunately there are other ways to try it and get a sense of what it’s like, if you’re interested. My favorite one is to do an indoor triathlon at the gym.
I’ve done it several times with my friends that wanted to give triathlon a try, and it has always been a lot of fun.
In order to do an indoor triathlon all you need is to have a membership at the gym that: has a swimming pool, offers spinning classes and is equipped with treadmills.
I’m aware that not all gyms have indoor swimming pools but, for instance, here in NYC there are quite few that have (located all around the city). If yours doesn’t have it, ask for a complimentary pass to a friend/colleague if their gyms does.
April 1, 2012
I have an unhealthy addiction to raisins. If I know that there are raisins sitting somewhere in the kitchen I have to eat them. I just can’t help it.
In an effort to restrain myself, I buy them only once a week. Usually the package doesn’t last during the 12 blocks walk between Whole Foods and my apartment. No kidding, I eat them one after the other like if I was in some sort of raisins withdrawal.
I can’t even claim that I’m some sort of raisins gourmet. No matter if they’re California Golden, Thompson, Red Flame or the more classical Sultanas, as long as they’re raisins I have eat them until the very last one.
Now, I’m aware that raisins are an healthy snack food, a bit packed with sugars, but healthy.
Fortunately for me, today I have one more reason to rejoice of my raisins addiction. According to a study presented on Monday March 26 at the American College of Cardiology's 61st Annual Scientific Session, daily consumption of raisins (i.e., three times a day) may significantly lower blood pressure, especially if compared to eating other common snacks.
This study’s findings become even more exciting if you think that according to the Centers for Disease Control and Prevention nearly one in three American adults (28%) suffers from prehypertension...pretty soon my "raisins addiction club" will have new members!
In an effort to restrain myself, I buy them only once a week. Usually the package doesn’t last during the 12 blocks walk between Whole Foods and my apartment. No kidding, I eat them one after the other like if I was in some sort of raisins withdrawal.
I can’t even claim that I’m some sort of raisins gourmet. No matter if they’re California Golden, Thompson, Red Flame or the more classical Sultanas, as long as they’re raisins I have eat them until the very last one.
Now, I’m aware that raisins are an healthy snack food, a bit packed with sugars, but healthy.
Fortunately for me, today I have one more reason to rejoice of my raisins addiction. According to a study presented on Monday March 26 at the American College of Cardiology's 61st Annual Scientific Session, daily consumption of raisins (i.e., three times a day) may significantly lower blood pressure, especially if compared to eating other common snacks.
This study’s findings become even more exciting if you think that according to the Centers for Disease Control and Prevention nearly one in three American adults (28%) suffers from prehypertension...pretty soon my "raisins addiction club" will have new members!
March 27, 2012
Nowadays there is a label for all possible diet practices. Until not long ago it was all about being either omnivore or vegetarian. Then the macrobiotic diet became very popular (also thanks to Ms Ciccone), and also the vegan diet became part of mainstream food movements.
More recently the rawism is acquiring an important spot (just here in New York raw restaurants are popping out in every neighborhood). But that’s not it, there are flexitarians, pescatarians, pollotarians not to mention paleos and so on...
However, there’s no “official” definition for those (like me) that believe only in healthy eating: healtharian I like to define myself.
I actually randomly searched such term on Google and I found only a couple of websites that talk about it and in very marginal way (sigh!).
This means that time has come to claim our spot in the food movements.
First of all, I really like how healtharian sounds.
I can’t wait to be at the next time dinner party and when somebody will ask me “Are you vegetarian?vegan?” and I will be able to proudly reply “No, I’m an healtharian!”. How cool will it be? I’m already savoring the moment when I’ll start explaining what be an healtharian means (ha!)
And then you know it, once the word is out, it will start circulating and in a heartbeat we will rule the world!
Ok, that might be a bit of a stretch, but I know for a fact that there are many of us that just can’t wait to proudly walk under the healtharian banner.
But let’s move one step at the time...
More recently the rawism is acquiring an important spot (just here in New York raw restaurants are popping out in every neighborhood). But that’s not it, there are flexitarians, pescatarians, pollotarians not to mention paleos and so on...
However, there’s no “official” definition for those (like me) that believe only in healthy eating: healtharian I like to define myself.
I actually randomly searched such term on Google and I found only a couple of websites that talk about it and in very marginal way (sigh!).
This means that time has come to claim our spot in the food movements.
First of all, I really like how healtharian sounds.
I can’t wait to be at the next time dinner party and when somebody will ask me “Are you vegetarian?vegan?” and I will be able to proudly reply “No, I’m an healtharian!”. How cool will it be? I’m already savoring the moment when I’ll start explaining what be an healtharian means (ha!)
And then you know it, once the word is out, it will start circulating and in a heartbeat we will rule the world!
Ok, that might be a bit of a stretch, but I know for a fact that there are many of us that just can’t wait to proudly walk under the healtharian banner.
But let’s move one step at the time...
March 26, 2012
I love this pudding for a bunch of reasons:
1) It’s uber-easy to make
2) It’s raw
3) It's vegan
4) Tastes great
5) Packed with nutrients
6) If you add protein powder makes for a perfect post-workout food
I'm positive that after reading this list you’ll be convinced to give it a try. You honestly should, because it’s really worth it.
Just five ingredients: bananas, unsweetened cocoa powder, chia seeds, vegan milk and protein powder (if you feel like).
It takes less than five minutes to "assemble". I like to make it before going to training so that it’s ready by the time I got back home. It’s a great substitute for the post-workout protein smoothie but can also be served to your guests as a sweet treat. And believe me no one would be able to guess that this awesome pudding is also so healthy!
March 21, 2012
If you think that you’re going to be stuck with your DNA for the rest of your life, think again, because DNA is not immutable as many believe.
A recent study, published in the March issue of Cell Metabolism (a Cell Press publication) has discovered that when healthy but inactive men and women exercise for a matter of minutes, their DNA changes immediately.
One might think: is this a good or a bad thing? General consensus among scientists is that this is a very good thing.
Which means that altering our genomes for better health might be only a jog away.
A recent study, published in the March issue of Cell Metabolism (a Cell Press publication) has discovered that when healthy but inactive men and women exercise for a matter of minutes, their DNA changes immediately.
One might think: is this a good or a bad thing? General consensus among scientists is that this is a very good thing.
Which means that altering our genomes for better health might be only a jog away.
March 20, 2012
I discovered kelp one day while I was having lunch with my friend Agata at Earth Matters in the LES, NYC. She grabbed a box from the fridge that contained what appeared to be pesto noodles.
They didn’t looked exactly like regular noodles, more of a squishy version of them. I was a bit skeptical, but she made me try them and I must admit, they were awesome.
They were noodles made of kelp, an algae. Now, I know in general that algaes are a pretty amazing food, but what I didn’t know to what extent kelp is awesome.
Truth to be told we should all try to integrate more kelp in our eating regimens.
Not only because it’s a healthy thing to do, but also as growing algae is cheap and sustainable - hence a good thing for our beloved Earth!
They didn’t looked exactly like regular noodles, more of a squishy version of them. I was a bit skeptical, but she made me try them and I must admit, they were awesome.
They were noodles made of kelp, an algae. Now, I know in general that algaes are a pretty amazing food, but what I didn’t know to what extent kelp is awesome.
Truth to be told we should all try to integrate more kelp in our eating regimens.
Not only because it’s a healthy thing to do, but also as growing algae is cheap and sustainable - hence a good thing for our beloved Earth!
March 19, 2012
This banana bread is amazing, I’m not kidding, it’s truly amazing. No sugar added, almost fat-free but with lots of good proteins and other precious nutrients: soft, moist and simply amazing.
It’s made with a good amount of whole wheat flour, rolled oats and protein powder.
Its core is bananas. I used organic ones that I found at the local grocery store, and I was very careful to pick the most riped ones from the stack.
This is crucial because the recipe calls for no added sugars. This means that all of the sweetness comes from the banana: that’s why they should be very ripe and delicious.
Also, don’t cheap out on blueberries: they contribute dramatically to this bread.
The end result is...amazing. I know I’m repeating myself but I can’t find any other word to better describe it.
It’s the best thing for breakfast. And if you’re on a diet, check the nutrition facts below, I’m sure you’ll be surprised!
It’s made with a good amount of whole wheat flour, rolled oats and protein powder.
Its core is bananas. I used organic ones that I found at the local grocery store, and I was very careful to pick the most riped ones from the stack.
This is crucial because the recipe calls for no added sugars. This means that all of the sweetness comes from the banana: that’s why they should be very ripe and delicious.
Also, don’t cheap out on blueberries: they contribute dramatically to this bread.
The end result is...amazing. I know I’m repeating myself but I can’t find any other word to better describe it.
It’s the best thing for breakfast. And if you’re on a diet, check the nutrition facts below, I’m sure you’ll be surprised!
March 13, 2012
One of the golden rules for keeping your weight under control and being healthier is to never leave the house in the morning without having a plan for lunch, afternoon snack, and dinner.
If you’re on a diet you probably don’t have to worry about this because you’re likely to be provided with a daily nutrition plan. If you’re not (or you just finished one) you better start thinking ahead and learn to keep in check what you’re going to eat throughout the day.
Over time I discovered that planning meals is really a necessary component in being healthier.
Why? Because there’s nothing worst than spontaneous eating: 9 times out of 10 you’ll make poorer food choices. As it’s always easier to head to a fast food joint or to order-in rather than to create a nutritious and healthy meal at home.
Menu planning doesn't have be complicated: it just requires a small investment of time and some thinking.
If you’re on a diet you probably don’t have to worry about this because you’re likely to be provided with a daily nutrition plan. If you’re not (or you just finished one) you better start thinking ahead and learn to keep in check what you’re going to eat throughout the day.
Over time I discovered that planning meals is really a necessary component in being healthier.
Why? Because there’s nothing worst than spontaneous eating: 9 times out of 10 you’ll make poorer food choices. As it’s always easier to head to a fast food joint or to order-in rather than to create a nutritious and healthy meal at home.
Menu planning doesn't have be complicated: it just requires a small investment of time and some thinking.
March 12, 2012
+copy.jpg "Pumpkin Protein Muffins")
Making these muffins is a cinch. You can mix by hand which allows to incorporate all the ingredients quickly without overdoing it, a little touch for decorating them and that’s about it.
Depending on the sweetness of the pumpkin puree you’re using you can cut on the sugar. You can always replace it with Splenda sweetener to make them sugar free. Also feel free indulge on spices. I really enjoy the flavor combination of pumpkin and cinnamon; next time I’m going to add a little more than what the recipe calls for. So feel free to adjust those things to taste.
What came out of the oven were some pretty good muffins, worthy of your palate. Packed with protein, fibers and all the nutrients pumpkin brings along!
P
March 8, 2012
A few days ago, the NYTimes health blog reported a pretty interesting news: the FDA acknowledged that cholesterol-lowering statins carry a risk of cognitive side effects.
If you’re not familiar with this drug, statins help people at high risk of cardiovascular problems, lowering cholesterol, risk of heart attack and stroke. They are one of the most prescribed drugs in the world.
For years doctors have been fielding reports from patients that the drugs leave them feeling “fuzzy,” and have been experiencing big memory problems. Finally the FDA has officially acknowledged that.
This news has raised concern because 21 million patients only in the US were prescribed statins during 2011. It's difficult to assess how many of them have experienced cognitive side effects.
So what’s the solution? Lowering cholesterol through a healthy diet and exercising, easy as that. You can get off statins and no more fear of “losing the mind”.
Among food that help with cholesterol issues one might be particulalry helpful: grapefruit!
A study conducted in Israel demonstrated that eating one ruby red grapefruit a day was as effective as taking statin drugs in the lowering of cholesterol. But beware, you cannot use the two together!
If you’re not familiar with this drug, statins help people at high risk of cardiovascular problems, lowering cholesterol, risk of heart attack and stroke. They are one of the most prescribed drugs in the world.
For years doctors have been fielding reports from patients that the drugs leave them feeling “fuzzy,” and have been experiencing big memory problems. Finally the FDA has officially acknowledged that.
This news has raised concern because 21 million patients only in the US were prescribed statins during 2011. It's difficult to assess how many of them have experienced cognitive side effects.
So what’s the solution? Lowering cholesterol through a healthy diet and exercising, easy as that. You can get off statins and no more fear of “losing the mind”.
Among food that help with cholesterol issues one might be particulalry helpful: grapefruit!
A study conducted in Israel demonstrated that eating one ruby red grapefruit a day was as effective as taking statin drugs in the lowering of cholesterol. But beware, you cannot use the two together!
March 7, 2012
I like to add chia seeds and bee pollen to make it “complete” from a nutritional standpoint. If you have spirulina add some: this smoothie will get even more awesome!
March 4, 2012
Omega-3s are a hot topic, everybody keeps talking about how they’re a magic wonder for our brain, heart, skin, joints, and eyes. The consensus is that fish is the greatest source for Omega-3s hence, we should eat it at least twice a week. If not, we should supplement such deficiency with fish oil capsules.
However, most of the people don’t know that Omega-3s are not just a single nutrient. The term refers to a family of compounds that has a wide chemical variety. With each type of Omega-3 playing a different role.
The sources for each Omega-3s are different and sometime fish oil supplementation may not be enough.
Let’s discover some more about this.
However, most of the people don’t know that Omega-3s are not just a single nutrient. The term refers to a family of compounds that has a wide chemical variety. With each type of Omega-3 playing a different role.
The sources for each Omega-3s are different and sometime fish oil supplementation may not be enough.
Let’s discover some more about this.
February 29, 2012
Swimming is my absolute favorite workout/sport, there’s nothing else I rather do than jump into the water and swim for hours. Of the three triathlon’s segment, swimming it’s my favorite one.
I like not only the physical effort but also the sensation of calm and quite that comes when the water surrounds the body.
People are always asking me how I don’t get bored by just doing laps in the pool.
In a way, this concern is legitimate, if you’re just going back and forth, over and over again (“without a plan”) swimming might get boring in the long run. That’s why it’s so important to have a workout program to follow: it will break the routine and it will make you become a better swimmer.
So, I thought of posting the classic workout designed for beginners’ triathletes but that can also be followed by anyone who’s willing to improve in their swimming.
I like not only the physical effort but also the sensation of calm and quite that comes when the water surrounds the body.
People are always asking me how I don’t get bored by just doing laps in the pool.
In a way, this concern is legitimate, if you’re just going back and forth, over and over again (“without a plan”) swimming might get boring in the long run. That’s why it’s so important to have a workout program to follow: it will break the routine and it will make you become a better swimmer.
So, I thought of posting the classic workout designed for beginners’ triathletes but that can also be followed by anyone who’s willing to improve in their swimming.
February 27, 2012
Notwithstanding thousands different diets, pills and drinks we all know that there’s no magic formula for losing weight.
There are two golden rules that you should keep in mind when trying to shed those extra pounds off your body:
1) There are 3500 calories in one pound of fat; and
2) That you should reprogram your metabolism to go into burn-fat mode.
In other words, to lose one pound you should burn 3500 calories and those calories should come from your stored fat.
However, your body will start burning fat only when it doesn't have other more readily available energy sources to resort to. Needless to say it, the first choice source of energy is sugar.
Sugar runs in our bloodstream and it’s also stored in our muscles and liver as glycogen.
When your body runs out of sugar that's when it starts burning the reserves (i.e., stored fat), and, as a consequence, you’ll lose weight.
The end of the story is that to get thinner you have simply to drastically cut your overall sugars intake.
There are two golden rules that you should keep in mind when trying to shed those extra pounds off your body:
1) There are 3500 calories in one pound of fat; and
2) That you should reprogram your metabolism to go into burn-fat mode.
In other words, to lose one pound you should burn 3500 calories and those calories should come from your stored fat.
However, your body will start burning fat only when it doesn't have other more readily available energy sources to resort to. Needless to say it, the first choice source of energy is sugar.
Sugar runs in our bloodstream and it’s also stored in our muscles and liver as glycogen.
When your body runs out of sugar that's when it starts burning the reserves (i.e., stored fat), and, as a consequence, you’ll lose weight.
The end of the story is that to get thinner you have simply to drastically cut your overall sugars intake.
February 26, 2012
Last night I had a long and interesting conversation with my friend Pete. He’s thinking about becoming a vegan but he’s scared to lose on precious nutrients such as proteins, calcium and iron. He seemed particularly confused and concerned about iron: why it’s crucial for the correct functioning of our body, what foods contain the most amounts of it, and so on.
I told him that I know some vegans elite triathletes that are doing just fine (maybe even better than us “omnivores”). However, they are very conscious about getting all the iron an athlete’s body requires.
Fact is, being meat, fish and poultry the greatest sources of iron, if you take those foods out of the nourishment equation one needs to be extremely careful to find other sources of iron.
I told him that I know some vegans elite triathletes that are doing just fine (maybe even better than us “omnivores”). However, they are very conscious about getting all the iron an athlete’s body requires.
Fact is, being meat, fish and poultry the greatest sources of iron, if you take those foods out of the nourishment equation one needs to be extremely careful to find other sources of iron.
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